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Veteran Log My Testosterone, Proviron, and HGH cruise Log

Gains Man

Gains Man

Team UGL OZ
UGL OZ VIP
Bodybuilding Coach
EVO Logger
BodyBuilder
Cycle/Log Outcome Goals:
So this will be a light cycle/cruise as I've recently finished a lean growth phase and would like to tidy up some of the fluff I've gained while also giving my body a little bit of a break from harsher PEDS and set myself up properly for my next real cycle
Massive thanks to @UGL OZ for sponsoring me
Fun fact: My first ever cycle was with @UGL OZ when he first launched Platinum years ago so its an honor to be on his team now


Personal Info/Log Introduction
Age: 28
Height: 175cm
Current Weight: 95kg fasted
Goal Weight: 90kg fasted
Current Cycle or Plan: 250mg test e per week, 25mg proviron per day, 3iu hgh per day
Lab Used: Sparta test e and proviron, shogun hgh
Training Program: 5 day split low volume high intensity
1 heavy working set per exercise after adequately warming up with intensity techniques and/or back off sets added if needed
Chest/front and side delts
Back/rear delts
Quads/Calves
Arms
Hamstrings/Calves
30 minutes cardio daily (walking my dogs)
Diet Overview: Starting at 250 protein, 300 carbs, 100 fats
3100 cals total
Photos will be uploaded following this post
 
10680.webp
10679.webp
10606.webp

Starting point
 
10622.webp
Care package courtesy of @UGL OZ
 
Gains Man said:
Cycle/Log Outcome Goals:
So this will be a light cycle/cruise as I've recently finished a lean growth phase and would like to tidy up some of the fluff I've gained while also giving my body a little bit of a break from harsher PEDS and set myself up properly for my next real cycle
Massive thanks to @UGL OZ for sponsoring me
Fun fact: My first ever cycle was with @UGL OZ when he first launched Platinum years ago so its an honor to be on his team now


Personal Info/Log Introduction
Age: 28
Height: 175cm
Current Weight: 95kg fasted
Goal Weight: 90kg fasted
Current Cycle or Plan: 250mg test e per week, 25mg proviron per day, 3iu hgh per day
Lab Used: Sparta test e and proviron, shogun hgh
Training Program: 5 day split low volume high intensity
1 heavy working set per exercise after adequately warming up with intensity techniques and/or back off sets added if needed
Chest/front and side delts
Back/rear delts
Quads/Calves
Arms
Hamstrings/Calves
30 minutes cardio daily (walking my dogs)
Diet Overview: Starting at 250 protein, 300 carbs, 100 fats
3100 cals total
Photos will be uploaded following this post
Click to expand...

Gains Man said:
View attachment 85101View attachment 85102View attachment 85103
Starting point
Click to expand...

Gains Man said:
View attachment 85107Care package courtesy of @UGL OZ
Click to expand...
Great start to your log @Gains Man ! Would like to see training and food as you go.
You have some clean looking gear from @UGL OZ

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more :)
 
Wow. Great start to this. I think you'll definitely lose 5 kg, no problem.

You're gonna look absolutely ripped.
 
great Work, man. Look at that physique. Your arms are popping.
 
Very impressive job.

Your bicep are bigger than most people's heads.
 
Thanks for taking the time to pose for us.

You've got an excellent build, keep it going.
 
You lookin big Bru
 
Great start to the log brother. Sounds like a perfect plan for your goals. Once you clean that last little bit of fat up, you are going to look even bigger!
 
Gains Man said:
Cycle/Log Outcome Goals:
So this will be a light cycle/cruise as I've recently finished a lean growth phase and would like to tidy up some of the fluff I've gained while also giving my body a little bit of a break from harsher PEDS and set myself up properly for my next real cycle
Massive thanks to @UGL OZ for sponsoring me
Fun fact: My first ever cycle was with @UGL OZ when he first launched Platinum years ago so its an honor to be on his team now


Personal Info/Log Introduction
Age: 28
Height: 175cm
Current Weight: 95kg fasted
Goal Weight: 90kg fasted
Current Cycle or Plan: 250mg test e per week, 25mg proviron per day, 3iu hgh per day
Lab Used: Sparta test e and proviron, shogun hgh
Training Program: 5 day split low volume high intensity
1 heavy working set per exercise after adequately warming up with intensity techniques and/or back off sets added if needed
Chest/front and side delts
Back/rear delts
Quads/Calves
Arms
Hamstrings/Calves
30 minutes cardio daily (walking my dogs)
Diet Overview: Starting at 250 protein, 300 carbs, 100 fats
3100 cals total
Photos will be uploaded following this post
Click to expand...
@Gains Man Light cruise, smart move bro. Shredding that fluff, prepping for the next blast.
 
Log update:
So currently having just returned to oz routine is a little out of whack so training and cardio and meals have all been a bit scattered
Still been OK but feeling more settled and looking forward to locking in over the coming weeks
Weight is currently 94.5 so I have dropped a little already
I'm getting great pumps in the gym thanks to the shogun cialis I'm using at 10mg per day
Will be uploading progress pics every few weeks as well so you guys can see the progress as I continue to get leaner
 
Gains Man said:
Log update:
So currently having just returned to oz routine is a little out of whack so training and cardio and meals have all been a bit scattered
Still been OK but feeling more settled and looking forward to locking in over the coming weeks
Weight is currently 94.5 so I have dropped a little already
I'm getting great pumps in the gym thanks to the shogun cialis I'm using at 10mg per day
Will be uploading progress pics every few weeks as well so you guys can see the progress as I continue to get leaner
Click to expand...
get back into the heat bro waiting on it
 
Today's back/rear delt workout:
Lat pulldown
Worked up to 100kg for 8 reps
Reverse grip pulldown
Worked up to 79kg for 10 reps
Plate loaded one arm row
Worked up to 50 KGS a side for 9 reps
Seated row
Worked up to 100kg for 6 reps (aiming for 8-12 but grip gave out)
Rear delt fly
Worked up to 79kg for 12 reps
Face pulls
50kgs for 10 reps

Strength is holding very well and current bodyweight is 93.8kg fasted which is over 1kg down from when I started so everything is on track
Calories and cardio remain the same
 
11400.webp
 
Gains Man said:
Today's back/rear delt workout:
Lat pulldown
Worked up to 100kg for 8 reps
Reverse grip pulldown
Worked up to 79kg for 10 reps
Plate loaded one arm row
Worked up to 50 KGS a side for 9 reps
Seated row
Worked up to 100kg for 6 reps (aiming for 8-12 but grip gave out)
Rear delt fly
Worked up to 79kg for 12 reps
Face pulls
50kgs for 10 reps

Strength is holding very well and current bodyweight is 93.8kg fasted which is over 1kg down from when I started so everything is on track
Calories and cardio remain the same
Click to expand...
@Gains Man good training bro but no food pics? ;)
Gains Man said:
View attachment 87735
Click to expand...
93 kgs! nice throw up pics of you please
 
Gains Man said:
Today's back/rear delt workout:
Lat pulldown
Worked up to 100kg for 8 reps
Reverse grip pulldown
Worked up to 79kg for 10 reps
Plate loaded one arm row
Worked up to 50 KGS a side for 9 reps
Seated row
Worked up to 100kg for 6 reps (aiming for 8-12 but grip gave out)
Rear delt fly
Worked up to 79kg for 12 reps
Face pulls
50kgs for 10 reps

Strength is holding very well and current bodyweight is 93.8kg fasted which is over 1kg down from when I started so everything is on track
Calories and cardio remain the same
Click to expand...
@Gains Man nice job on this training! i like the different exercises
 
Gains Man said:
Today's back/rear delt workout:
Lat pulldown
Worked up to 100kg for 8 reps
Reverse grip pulldown
Worked up to 79kg for 10 reps
Plate loaded one arm row
Worked up to 50 KGS a side for 9 reps
Seated row
Worked up to 100kg for 6 reps (aiming for 8-12 but grip gave out)
Rear delt fly
Worked up to 79kg for 12 reps
Face pulls
50kgs for 10 reps

Strength is holding very well and current bodyweight is 93.8kg fasted which is over 1kg down from when I started so everything is on track
Calories and cardio remain the same
Click to expand...
@Gains Man Bro, you making some good gains. I'm sure with this style of training, I like it. Good prison style workout. Keep it up.
 
Gains Man said:
Today's back/rear delt workout:
Lat pulldown
Worked up to 100kg for 8 reps
Reverse grip pulldown
Worked up to 79kg for 10 reps
Plate loaded one arm row
Worked up to 50 KGS a side for 9 reps
Seated row
Worked up to 100kg for 6 reps (aiming for 8-12 but grip gave out)
Rear delt fly
Worked up to 79kg for 12 reps
Face pulls
50kgs for 10 reps

Strength is holding very well and current bodyweight is 93.8kg fasted which is over 1kg down from when I started so everything is on track
Calories and cardio remain the same
Click to expand...
@Gains Man bros this outstanding job. you pushing some big weights and hitting it hard
 
Gains Man said:
Today's back/rear delt workout:
Lat pulldown
Worked up to 100kg for 8 reps
Reverse grip pulldown
Worked up to 79kg for 10 reps
Plate loaded one arm row
Worked up to 50 KGS a side for 9 reps
Seated row
Worked up to 100kg for 6 reps (aiming for 8-12 but grip gave out)
Rear delt fly
Worked up to 79kg for 12 reps
Face pulls
50kgs for 10 reps

Strength is holding very well and current bodyweight is 93.8kg fasted which is over 1kg down from when I started so everything is on track
Calories and cardio remain the same
Click to expand...
@Gains Man your screen name fits you well.

Making some amazing gains with this style of training, I have no doubt you are a champion.
 
Gains Man said:
Today's back/rear delt workout:
Lat pulldown
Worked up to 100kg for 8 reps
Reverse grip pulldown
Worked up to 79kg for 10 reps
Plate loaded one arm row
Worked up to 50 KGS a side for 9 reps
Seated row
Worked up to 100kg for 6 reps (aiming for 8-12 but grip gave out)
Rear delt fly
Worked up to 79kg for 12 reps
Face pulls
50kgs for 10 reps

Strength is holding very well and current bodyweight is 93.8kg fasted which is over 1kg down from when I started so everything is on track
Calories and cardio remain the same
Click to expand...
@Gains Man Are looking amazing. I can't believe some of the variations to your workouts.

Perfect job, man. And I like your updates on your weight.
 
Gains Man said:
Today's back/rear delt workout:
Lat pulldown
Worked up to 100kg for 8 reps
Reverse grip pulldown
Worked up to 79kg for 10 reps
Plate loaded one arm row
Worked up to 50 KGS a side for 9 reps
Seated row
Worked up to 100kg for 6 reps (aiming for 8-12 but grip gave out)
Rear delt fly
Worked up to 79kg for 12 reps
Face pulls
50kgs for 10 reps

Strength is holding very well and current bodyweight is 93.8kg fasted which is over 1kg down from when I started so everything is on track
Calories and cardio remain the same
Click to expand...
@Gains Man you are a huge new part of the EVO family.

And with these workouts you were putting us all to shame. I like the variations of the exercises
 
Gains Man said:
Today's back/rear delt workout:
Lat pulldown
Worked up to 100kg for 8 reps
Reverse grip pulldown
Worked up to 79kg for 10 reps
Plate loaded one arm row
Worked up to 50 KGS a side for 9 reps
Seated row
Worked up to 100kg for 6 reps (aiming for 8-12 but grip gave out)
Rear delt fly
Worked up to 79kg for 12 reps
Face pulls
50kgs for 10 reps

Strength is holding very well and current bodyweight is 93.8kg fasted which is over 1kg down from when I started so everything is on track
Calories and cardio remain the same
Click to expand...
@Gains Man Keep up the great work, prioritize proper form, and continue to challenge yourself progressively. The combination of strength maintenance and weight loss is a great indicator of successful recomp.
 
Gains Man said:
Today's back/rear delt workout:
Lat pulldown
Worked up to 100kg for 8 reps
Reverse grip pulldown
Worked up to 79kg for 10 reps
Plate loaded one arm row
Worked up to 50 KGS a side for 9 reps
Seated row
Worked up to 100kg for 6 reps (aiming for 8-12 but grip gave out)
Rear delt fly
Worked up to 79kg for 12 reps
Face pulls
50kgs for 10 reps

Strength is holding very well and current bodyweight is 93.8kg fasted which is over 1kg down from when I started so everything is on track
Calories and cardio remain the same
Click to expand...
@Gains Man Keep up the good work bro...........
 
Gains Man said:
Today's back/rear delt workout:
Lat pulldown
Worked up to 100kg for 8 reps
Reverse grip pulldown
Worked up to 79kg for 10 reps
Plate loaded one arm row
Worked up to 50 KGS a side for 9 reps
Seated row
Worked up to 100kg for 6 reps (aiming for 8-12 but grip gave out)
Rear delt fly
Worked up to 79kg for 12 reps
Face pulls
50kgs for 10 reps

Strength is holding very well and current bodyweight is 93.8kg fasted which is over 1kg down from when I started so everything is on track
Calories and cardio remain the same
Click to expand...
@Gains Man nice training with some great numbers.
 
Gains Man said:
Today's back/rear delt workout:
Lat pulldown
Worked up to 100kg for 8 reps
Reverse grip pulldown
Worked up to 79kg for 10 reps
Plate loaded one arm row
Worked up to 50 KGS a side for 9 reps
Seated row
Worked up to 100kg for 6 reps (aiming for 8-12 but grip gave out)
Rear delt fly
Worked up to 79kg for 12 reps
Face pulls
50kgs for 10 reps

Strength is holding very well and current bodyweight is 93.8kg fasted which is over 1kg down from when I started so everything is on track
Calories and cardio remain the same
Click to expand...
Nice work
 
Last nights quick Hamstring/Calves workout:
Lying Leg Curl worked up to 68kg for 8 reps
Seated Leg Curls 52kg for 10 reps
Hyper Extensions 3 sets of 15 reps
Seated Calf Raises 100kg for 12 reps
Strength is still maintaining which I'm happy with considering I'm on lower doses and a calorie deficit
So far so good
Proviron has been bumped up from 25mg a day to 50mg a day to hopefully counteract some mild fluid retention and help manage any e2 related sides
 
Gains Man said:
Last nights quick Hamstring/Calves workout:
Lying Leg Curl worked up to 68kg for 8 reps
Seated Leg Curls 52kg for 10 reps
Hyper Extensions 3 sets of 15 reps
Seated Calf Raises 100kg for 12 reps
Strength is still maintaining which I'm happy with considering I'm on lower doses and a calorie deficit
So far so good
Proviron has been bumped up from 25mg a day to 50mg a day to hopefully counteract some mild fluid retention and help manage any e2 related sides
Click to expand...
@Gains Man quick but effective training bro proviron at 50mgs imo wont do much for estorgen
get some aromasin in there
 
Npcclassicphysique champ said:
@Gains Man quick but effective training bro proviron at 50mgs imo wont do much for estorgen
get some aromasin in there
Click to expand...
I try to limit using ai's when I can bro so I benefit from the upsides of healthy estrogen levels without them dropping to low
My estrogen isn't out of control right now I'm just hoping the proviron being a dht can have a similar effect as mast or primo would at keeping the water retention from the test minimal and stopping my mild gyno from getting any worse
Thanks for your recommendation though if I need to add aromasin I'm certainly not opposed to it
 
Just got back from a decent leg session with a mate
Gym was busy so instead of doing a quad focused day like intended we just did what we could with the equipment that wasn't taken
(This was at a different gym and weight felt different so may not sync up accurately with my normal numbers)
Top sets were
Seated leg curls 60kg for 12
Lying leg curls 60kg for 12
Adductor machine 60kg for 12
Leg extension 100kg for 10
Pendulum squats 1 plate for 10 (this is a very humbling exercise especially done controlled with full range of motion)
Standing calf raises 100kg for 20 (higher reps than normal for me but pin loaded and this was as heavy as it went)
 
New addition to the cutting stack
@Driven-Nutrition injectable L-Carnitine
Will be using at 400mg for now (1ml) daily
11733.webp
 
Gains Man said:
Just got back from a decent leg session with a mate
Gym was busy so instead of doing a quad focused day like intended we just did what we could with the equipment that wasn't taken
(This was at a different gym and weight felt different so may not sync up accurately with my normal numbers)
Top sets were
Seated leg curls 60kg for 12
Lying leg curls 60kg for 12
Adductor machine 60kg for 12
Leg extension 100kg for 10
Pendulum squats 1 plate for 10 (this is a very humbling exercise especially done controlled with full range of motion)
Standing calf raises 100kg for 20 (higher reps than normal for me but pin loaded and this was as heavy as it went)
Click to expand...
Would love to see a leg pic after such a pump session @Gains Man

Gains Man said:
New addition to the cutting stack
@Driven-Nutrition injectable L-Carnitine
Will be using at 400mg for now (1ml) dailyView attachment 89400
Click to expand...
It says not for injection and its being injected :P lol we bodybuilders do amazing things.
 
Log update:
Weight has currently stalled since last update
Fluctuating between 93.5 and 94kg
Carbs will be dropped to 250 grams from 300 to get things moving in the right direction again
I will be extra consistent with the cardio daily as well as I usually don't do it on my leg days
Photos will be uploaded following this post
 
Gains Man said:
Log update:
Weight has currently stalled since last update
Fluctuating between 93.5 and 94kg
Carbs will be dropped to 250 grams from 300 to get things moving in the right direction again
I will be extra consistent with the cardio daily as well as I usually don't do it on my leg days
Photos will be uploaded following this post
Click to expand...
Weight stalls it happens @Gains Man push up the protein a bit IMO
 
Thick
 
Tonights chest workout:
Incline DB press
50kg x 6 reps
Pec fly machine 100kg x 8 reps
Pullover 30kg x 10 reps
Bodyweight dips 10 reps
Honestly was a drag tonight wasn't feeling it but got it done anyways
Now for a good night sleep and hopefully a better session tomorrow
 
Gains Man said:
Tonights chest workout:
Incline DB press
50kg x 6 reps
Pec fly machine 100kg x 8 reps
Pullover 30kg x 10 reps
Bodyweight dips 10 reps
Honestly was a drag tonight wasn't feeling it but got it done anyways
Now for a good night sleep and hopefully a better session tomorrow
Click to expand...
@Gains Man good chest did, you open up with push ups?
 
Log update:
The weight has dropped down to 92.8 so I am a kg down from where I was stuck at previously before dropping my carbs and being a bit stricter on the cardio
I'm really happy with this especially as I have added creatine in as well recently which I usually gain weight on
So its a very good sign that things are all travelling along the way I want them to
All will stay the same for now and changes to the plan as always will only be made when or if necessary
 
Gains Man said:
Log update:
The weight has dropped down to 92.8 so I am a kg down from where I was stuck at previously before dropping my carbs and being a bit stricter on the cardio
I'm really happy with this especially as I have added creatine in as well recently which I usually gain weight on
So its a very good sign that things are all travelling along the way I want them to
All will stay the same for now and changes to the plan as always will only be made when or if necessary
Click to expand...
Dropped weight? want to see you shred up even more :D @Gains Man
 
12160.webp
12161.webp
12162.webp

Everything regarding my training, macros, peds, supps is currently the same as last update
Weight is around 93kg fasted first thing in the morning but photos show I'm definitely tighter than last update (I think adding in the creatine had a delayed weight gain) so if this is the case and I've gained a few KGS of water and lost a few KGS of bodyfat that would explain the progress in the photos that isn't represented by the scale
Regardless I'm happy and will continue as is for another week or so before reviewing and adjusting
 
Today's chest workout:
Incline bench press 100kg x 10
Pec deck 100kg x 8
Pullovers 30kg x 12
Dips 15 reps bodyweight
Lateral raises 10kg per side 20 reps

Strength still holding barely lost any at all really which is excellent considering I'm in a deficit and on low amounts on peds
Weight fluctuates a bit but has hit a new low of 92kgs fasted which means everything in still going how I want it
Not looking to get peeled here just nice and tidy so I'm in a good position to start my lean bulk in my next log with the support of UGLOZ
New photos to come with my next update
 
Gains Man said:
View attachment 93189View attachment 93190View attachment 93191
Everything regarding my training, macros, peds, supps is currently the same as last update
Weight is around 93kg fasted first thing in the morning but photos show I'm definitely tighter than last update (I think adding in the creatine had a delayed weight gain) so if this is the case and I've gained a few KGS of water and lost a few KGS of bodyfat that would explain the progress in the photos that isn't represented by the scale
Regardless I'm happy and will continue as is for another week or so before reviewing and adjusting
Click to expand...

Gains Man said:
Today's chest workout:
Incline bench press 100kg x 10
Pec deck 100kg x 8
Pullovers 30kg x 12
Dips 15 reps bodyweight
Lateral raises 10kg per side 20 reps

Strength still holding barely lost any at all really which is excellent considering I'm in a deficit and on low amounts on peds
Weight fluctuates a bit but has hit a new low of 92kgs fasted which means everything in still going how I want it
Not looking to get peeled here just nice and tidy so I'm in a good position to start my lean bulk in my next log with the support of UGLOZ
New photos to come with my next update
Click to expand...
You look good and holding on to the size, slowly making the gains, start adding protein and carbs IMO @Gains Man
 
Gains Man said:
View attachment 93189View attachment 93190View attachment 93191
Everything regarding my training, macros, peds, supps is currently the same as last update
Weight is around 93kg fasted first thing in the morning but photos show I'm definitely tighter than last update (I think adding in the creatine had a delayed weight gain) so if this is the case and I've gained a few KGS of water and lost a few KGS of bodyfat that would explain the progress in the photos that isn't represented by the scale
Regardless I'm happy and will continue as is for another week or so before reviewing and adjusting
Click to expand...
@Gains Man I think you're doing fantastic man. I'm proud of you. Keep up the good work and keep the grind going.
 
Gains Man said:
View attachment 93189View attachment 93190View attachment 93191
Everything regarding my training, macros, peds, supps is currently the same as last update
Weight is around 93kg fasted first thing in the morning but photos show I'm definitely tighter than last update (I think adding in the creatine had a delayed weight gain) so if this is the case and I've gained a few KGS of water and lost a few KGS of bodyfat that would explain the progress in the photos that isn't represented by the scale
Regardless I'm happy and will continue as is for another week or so before reviewing and adjusting
Click to expand...
@Gains Man bro all in on this training! you look good! got a nice prison physique keep pushing!
 
Gains Man said:
View attachment 93189View attachment 93190View attachment 93191
Everything regarding my training, macros, peds, supps is currently the same as last update
Weight is around 93kg fasted first thing in the morning but photos show I'm definitely tighter than last update (I think adding in the creatine had a delayed weight gain) so if this is the case and I've gained a few KGS of water and lost a few KGS of bodyfat that would explain the progress in the photos that isn't represented by the scale
Regardless I'm happy and will continue as is for another week or so before reviewing and adjusting
Click to expand...
@Gains Man Bros, you got a fantastic physique. Keep up the good work. I still think you have room to improve and you will get there. We got your back.
 
Gains Man said:
View attachment 93189View attachment 93190View attachment 93191
Everything regarding my training, macros, peds, supps is currently the same as last update
Weight is around 93kg fasted first thing in the morning but photos show I'm definitely tighter than last update (I think adding in the creatine had a delayed weight gain) so if this is the case and I've gained a few KGS of water and lost a few KGS of bodyfat that would explain the progress in the photos that isn't represented by the scale
Regardless I'm happy and will continue as is for another week or so before reviewing and adjusting
Click to expand...
@Gains Man I think you have a very good physique, good job on this. Thanks for posting up these pictures. We're only on page 4 of this log. Imagine where we will be when we hit 50 pages.
 
Gains Man said:
View attachment 93189View attachment 93190View attachment 93191
Everything regarding my training, macros, peds, supps is currently the same as last update
Weight is around 93kg fasted first thing in the morning but photos show I'm definitely tighter than last update (I think adding in the creatine had a delayed weight gain) so if this is the case and I've gained a few KGS of water and lost a few KGS of bodyfat that would explain the progress in the photos that isn't represented by the scale
Regardless I'm happy and will continue as is for another week or so before reviewing and adjusting
Click to expand...
@Gains Man I think you look fantastic, man, and it's still very early in this log. 93 kg fasted, not bad at all.let's keep pushing this
 
Legs today:
Unilateral leg extensions 50kgs x 10
Pendulum squat 2 plates x 8
Seated hamstring curls 60kg x 10
Bodyweight hyperextension x 20
Adductor/abductor 70kg x 15
Standing single leg calf raises 2 plates x 10

I usually have a separate quad and hamstring focused day but lately I've been hitting full legs twice a week to benefit from some extra frequency
So far I'm liking it and seems to be working well
 
Last edited:
Have also decided to drop carbs again slightly
So current macros are:
250 protein
200 carbs
100 fats
2700 calories
 
Gains Man said:
View attachment 93189View attachment 93190View attachment 93191
Everything regarding my training, macros, peds, supps is currently the same as last update
Weight is around 93kg fasted first thing in the morning but photos show I'm definitely tighter than last update (I think adding in the creatine had a delayed weight gain) so if this is the case and I've gained a few KGS of water and lost a few KGS of bodyfat that would explain the progress in the photos that isn't represented by the scale
Regardless I'm happy and will continue as is for another week or so before reviewing and adjusting
Click to expand...
@Gains Man You have a solid physique, man. I see big things coming from you. I think you're probably biggest weakness is your lower body. I think that you have a lot of room to improve that and you will
 
2Thick said:
@Gains Man You have a solid physique, man. I see big things coming from you. I think you're probably biggest weakness is your lower body. I think that you have a lot of room to improve that and you will
Click to expand...
I agree brother!
Its my main focus to bring up my lower body especially in my next growth phase after this cruise is finished
Then once I'm happy with it all I'll get back up on stage and compete again
 
Gains Man said:
Legs today:
Unilateral leg extensions 50kgs x 10
Pendulum squat 2 plates x 8
Seated hamstring curls 60kg x 10
Bodyweight hyperextension x 20
Adductor/abductor 70kg x 15
Standing single leg calf raises 2 plates x 10

I usually have a separate quad and hamstring focused day but lately I've been hitting full legs twice a week to benefit from some extra frequency
So far I'm liking it and seems to be working well
Click to expand...

Gains Man said:
Have also decided to drop carbs again slightly
So current macros are:
250 protein
200 carbs
100 fats
2700 calories
Click to expand...
@Gains Man I like your protein higher than carbs, with 100grams of fat for the balance, smart macros thats why you're a coach. :D
 
Gains Man said:
Today's chest workout:
Incline bench press 100kg x 10
Pec deck 100kg x 8
Pullovers 30kg x 12
Dips 15 reps bodyweight
Lateral raises 10kg per side 20 reps

Strength still holding barely lost any at all really which is excellent considering I'm in a deficit and on low amounts on peds
Weight fluctuates a bit but has hit a new low of 92kgs fasted which means everything in still going how I want it
Not looking to get peeled here just nice and tidy so I'm in a good position to start my lean bulk in my next log with the support of UGLOZ
New photos to come with my next update
Click to expand...
That is a blessing holding onto strength and seeing positive outcomes 💪
 
Gains Man said:
Legs today:
Unilateral leg extensions 50kgs x 10
Pendulum squat 2 plates x 8
Seated hamstring curls 60kg x 10
Bodyweight hyperextension x 20
Adductor/abductor 70kg x 15
Standing single leg calf raises 2 plates x 10

I usually have a separate quad and hamstring focused day but lately I've been hitting full legs twice a week to benefit from some extra frequency
So far I'm liking it and seems to be working well
Click to expand...
@Gains Man Leg day looks strong bro.....good to see the growth........
 
Today's arm day:
Alternating arm curls 22.5kg x 10
Preacher curls 40kgs x 8
Rope hammers full stack x 15
One arm overhead tricep extensions 20kg x 8
Rope pushdowns full stack x 15
Dip machine 3 plates per side x 8 reps
 
12484.webp
12486.webp

Weight fluctuating between 92-93kgs first thing in the morning fasted so about the same as last update
Feeling great in the gym
A little hungrier due to being on lower calories than I'm used to but I'm slowly but surely tightening up
Abs are sharper and my hips have come in a bit which are both problem areas for me
 
Gains Man said:
Today's arm day:
Alternating arm curls 22.5kg x 10
Preacher curls 40kgs x 8
Rope hammers full stack x 15
One arm overhead tricep extensions 20kg x 8
Rope pushdowns full stack x 15
Dip machine 3 plates per side x 8 reps
Click to expand...

Gains Man said:
View attachment 96004View attachment 96005
Weight fluctuating between 92-93kgs first thing in the morning fasted so about the same as last update
Feeling great in the gym
A little hungrier due to being on lower calories than I'm used to but I'm slowly but surely tightening up
Abs are sharper and my hips have come in a bit which are both problem areas for me
Click to expand...
You're a true offseason bodybuilder, you look amazing and your posing is tight. :D
 
Gains Man said:
View attachment 96004View attachment 96005
Weight fluctuating between 92-93kgs first thing in the morning fasted so about the same as last update
Feeling great in the gym
A little hungrier due to being on lower calories than I'm used to but I'm slowly but surely tightening up
Abs are sharper and my hips have come in a bit which are both problem areas for me
Click to expand...
@Gains Man

You are looking fantastic on this. You'll get used to the hunger issues. It's pretty normal to feel hungry at some point during the day. It's not a big deal. You're not going to die.
 
Gains Man said:
View attachment 96004View attachment 96005
Weight fluctuating between 92-93kgs first thing in the morning fasted so about the same as last update
Feeling great in the gym
A little hungrier due to being on lower calories than I'm used to but I'm slowly but surely tightening up
Abs are sharper and my hips have come in a bit which are both problem areas for me
Click to expand...

, that's good. That's your noticing the differences being on Lower calories. Definitely embrace the hunger and accept it. You'll get used to it.
@Gains Man
 
Gains Man said:
View attachment 96004View attachment 96005
Weight fluctuating between 92-93kgs first thing in the morning fasted so about the same as last update
Feeling great in the gym
A little hungrier due to being on lower calories than I'm used to but I'm slowly but surely tightening up
Abs are sharper and my hips have come in a bit which are both problem areas for me
Click to expand...
@Gains Man this is a great job on this man. your upper body is a strong B+. i think if you shave and tan for your pics in the future watch out!
 
Gains Man said:
View attachment 96004View attachment 96005
Weight fluctuating between 92-93kgs first thing in the morning fasted so about the same as last update
Feeling great in the gym
A little hungrier due to being on lower calories than I'm used to but I'm slowly but surely tightening up
Abs are sharper and my hips have come in a bit which are both problem areas for me
Click to expand...
@Gains Man bro big man training right here! proud of you man
next step for you the stage in another year?
 
BodyMonster34 said:
@Gains Man bro big man training right here! proud of you man
next step for you the stage in another year?
Click to expand...
Thanks brother yeah mate getting back on stage next year is definitely the plan!
Have been wanting to for a while again now but stars haven't aligned with life getting in the way
 
Gains Man said:
View attachment 96004View attachment 96005
Weight fluctuating between 92-93kgs first thing in the morning fasted so about the same as last update
Feeling great in the gym
A little hungrier due to being on lower calories than I'm used to but I'm slowly but surely tightening up
Abs are sharper and my hips have come in a bit which are both problem areas for me
Click to expand...
@Gains Man Looking really good on this update, man. I think that you have some good progression on the upper body. Lower body might be lagging. Just a tad though. So keep working on it.
 
Gains Man said:
View attachment 96004View attachment 96005
Weight fluctuating between 92-93kgs first thing in the morning fasted so about the same as last update
Feeling great in the gym
A little hungrier due to being on lower calories than I'm used to but I'm slowly but surely tightening up
Abs are sharper and my hips have come in a bit which are both problem areas for me
Click to expand...
@Gains Man bros it okay to be hungry sometimes. can't just expect it to be easy. gotta go through some pain too
 
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